Curl-up – Technique Tips
- Lying on your back, with hands supporting the lumbar spine, this ensures your spine remains in a neutral slightly arched position during the next step
- One leg is bent to 90º with knee flexed, the other is relaxed on the floor
- Before the next step, imagine the head and neck as a rigid block.…level on the thoracic spine. No cervical motion should occur (no chin poking or chin tucking)
- Raise the head and shoulders off the ground only a couple of inches and hold for 10 seconds (Intent is to activate the abdominal muscles, with no neck flexion) – focusing on a slight upper thoracic lift
- After a 10 second hold, relax your head back down to the resting position
How Many Repetitions??
This depends on individual capability but working off a descending pyramid is a logical start. An example program would be to perform 3 sets of five reps, then three reps, and finally one repetition to end (each with an 8-10 second hold). Rest between each set for 20-30 seconds.
As the rep scheme becomes easier, increase the number e.g. 7-5-2, 8-6-3
Note – To advance the exercise raise the elbows 1 inch off the ground
The goal is to perform this curl-up without any movement in the low back! Raising the head and shoulders too high (like a traditional crunch) will flex the spine and apply excessive forces which could increase your symptoms.
You can progress this exercise and increase the difficulty by bracing your abs before moving your head/shoulders and raising your elbows from the ground to decrease your base of stability.
